Goal
Recomp
Strength up, waist down, at the same time. Slower than either, worth it.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Recomp movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 284 movements in these sessions
- 45 Degree Leg Press Narrow Stance
- Ab Wheels Rollout
- Abdominal Stretch
- Above Head Chest Stretch
- Air Bike Crunch
- All Fours Quad Stretch
- Alternate Front Kick in Place
- Alternating Lunge with Rotation
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Arms Behind Back Shoulder Flexor Stretch
- Back and Shoulder Stretch
- Back Pec Stretch
- Back Slaps Wrap Around Stretch
- Back Stretch Standing with Bench
- Back Supported Hanging Knee Raises
- Backward Abdominal Stretch
- Balloon Drill
- Band Bent Over One Arm Kickback
- Band Bicycle Crunch
- Band Concentration Curl
- Band Cross Body One Arm Chest Press
- Band Decline Sit Up
- Band Front Face Pull
- Band High Fly
- Band High Hammer Curl
- Band Incline Alternate Hammer Curl
- Band Incline Biceps Curl
- Band Incline Fly
- Band Incline Hammer Curl
- Band Kneeling Preacher Curl
- Band Low Chest Fly
- Band Lying Press Down
- Band Prone Incline Curl
- Band Prone Incline Hammer Curl
- Band Reverse Spider Curl
- Band Side Bend
- Band Single Arm Pec Fly
- Band Squat Row
- Banded Squat Jump
- Barbell Front Squats To A Bench Clean Grip
- Barbell Full Squat(with Rack)
- Barbell Jefferson Split Squat
- Barbell Narrow Stance Full Squat
- Barbell Narrow Stance Squat
- Barbell Quarter Squat
- Barbell Seated Twist on Exercise Ball
- Barbell Side Bends
- Barbell Single Leg Split Squat
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bent Over Dumbbell Rear Delt Flyes
- Bent Over Dumbbell Rear Delt Flyes Overhand Grip
- Bent Over Rear Deltoid Fly Resistance Band
- Bent-Arm Dumbbell Pullover
- Biceps Stretch Behind the Back
- Bicycling - Stationary
- Body Throw
- Bodyweight Knee Thrust
- Bodyweight Knee to Hand Tap
- Bodyweight Kneeling Hold to Stand
- Both Arms Behind on Wall Biceps Stretch
- Box Jump Squats
- Brazilian Crunches
- Bridge (Beginner)
- Bridge (Intermediate)
- Burpee
- Butt Kicks
- Butt Kicks Slow
- Cable Bench Fly Press
- Cable Crossovers
- Cable Crunches
- Cable Front Raises
- Cable Lying Fly
- Cable One Arm Bent Over Row
- Cable One Arm Front Raise
- Cable Russian Twists
- Cable Seated One Arm Alternate Row
- Cable Tricep Push Down Bar Attachment
- Cable Tricep Push Down V Bar Attachment
- Cable Triceps Push Down Elbow Out (V Bar)
- Cable Triceps Push Down EZ Bar
- Cable Triceps Push Down EZ Bar Wide Grip
- Cable Triceps Push Down Straight Bar
- Cable Upper Chest Crossover
- Cable Woodchops
- Captains Chair Leg Raise
- Captains Chair Straight Leg Raise
- Cat Pose
- Chained Barbell Front Squats To A Bench
- Chest Fly High to Low Resistance Band
- Chest Fly Low to High Resistance Band
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Chest Supported Single Arm Dumbbell Rear Lateral Raise
- Chest-Supported Band Reverse Fly
- Child Pose Arms Extended Left Right
- Child Pose Arms on Side
- Clap Jack
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Core Stretch
- Corner Wall Chest Stretch
- Crescent Moon Pose
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Criss Cross Bow Tie Pose
- Criss Cross Elbow to Knee
- Criss Cross Jack
- Criss Cross Jump
- Cross Body Crunches
- Crunch (Arms Straight)
- Crunch Floor
- Crunches
- Crunches Hands Overhead
- Crunches On An Exercise Ball
- Decline Dumbbell fly
- Deficit Hex Bar Deadlift From Frame
- Deficit Hex Bar Deadlift From Handles
- Dumbbell Around Pullover
- Dumbbell Bulgarian Box Split Squat
- Dumbbell Bulgarian Split Squats
- Dumbbell Close Grip Shoulder Press Sit Up
- Dumbbell Crunch Hold with Legs Off
- Dumbbell Deadlifts
- Dumbbell Decline One Arm Hammer Press
- Dumbbell Fly
- Dumbbell Front Squat
- Dumbbell Goblet 2 Sec Hold Squat
- Dumbbell Goblet Split Squat
- Dumbbell Goblet Split Squat Front Foot Elevated
- Dumbbell Goblet Squats
- Dumbbell Incline Breeding
- Dumbbell Kneeling Hold to Stand Clean Grip
- Dumbbell Kneeling Wood Chopper
- Dumbbell Leaning Fly
- Dumbbell One Arm Floor Fly
- Dumbbell One Arm Floor Press
- Dumbbell One Arm Low Fly
- Dumbbell One Arm Reverse Preacher Curl
- Dumbbell One Arm Row (Rack Support)
- Dumbbell One Arm Wide Grip Bench Press
- Dumbbell One Arm Zottman Preacher Curl
- Dumbbell Pull Overs
- Dumbbell Pullover
- Dumbbell Pullover Hip Extension on Exercise Ball
- Dumbbell Rear Delt Fly (lying rear lateral raise)
- Dumbbell Rear Delt Raise
- Dumbbell Reverse Fly
- Dumbbell Side Bends
- Dumbbell Single Leg Split Squat
- Dumbbell Single Leg Squat
- Dumbbell Single Leg Squat with Support (Pistol)
- Dumbbell Split Squat
- Dumbbell Squat To A Bench
- Dumbbell Standing One Arm Curl Over Incline Bench
- Dumbbell Step-Up with Knee Raise
- Dumbbell Sumo Squats
- Dumbbell Supported Sissy Squat
- Dumbbell V-Up
- Dumbell Burpee
- Dynaband Flyes
- Eagle Arms Chin Into Chest
- Easy Pose
- Elbow Flexor Stretch
- Elbows Back Stretch
- Elliptical (Cross Trainer)
- Elliptical Trainer
- Exercise Ball Seated Quad Stretch
- Exercise Ball Wall Squat
- Flat Cable Flyes
- Flat Dumbbell Flyes
- Foam Roll Quadriceps
- Foam Roller Lateral Quads
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Front Squats Dumbbell Low
- Front Squats Kettlebell Over Shoulders
- Half Burpees
- Hammer Curl Resistance Band Simultaneous
- Hex Bar Deadlift From Frame
- High Cable Flyes
- High Grip Dumbbell Squats
- High Resistance Band Kneeling Crunch
- Hip and Quad Stretch
- Incline Cable Flyes
- Incline Dumbbell Flyes
- Incline Dumbbell Flyes With A Twist
- Jumping Jack
- Kettlebell Bulgarian Split Squat Right
- Kettlebell Situp Press
- Kettlebell Suitcase Squat
- Kettlebell Turkish Get Up
- Kneeling Hip Flexor Stretch
- Landmine Hollow Hold
- Landmine Kneeling Twist
- Lateral Raise to Shoulder Press Resistance Band Cable
- Legs Hand Reach Spine Stretch
- Low Box Lateral Runner
- Low Cable Crossovers
- Low Cable Flyes
- Low Cable Overhead Flyes
- Lying (Prone) Abdominal Stretch
- Lying Bench Internal Rotation Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Knee Roll-Over Stretch
- Lying Pull Over with Resistance Band Cable
- Lying Quad Stretch
- Lying Rear Delt Raise
- Machine Fly
- Mid Cable Flyes
- Middle Back Stretch
- Mountain Climber Jumps
- Narrow Stance Dumbbell Deadlifts
- Narrow Stance Leg Press
- Nordic Hamstring Curl (Partner-Assisted)
- On Your Side Quad Stretch
- One Arm Cow Face Pose - Easy
- One Arm Reverse Dumbbell Fly
- Overhead Lat Stretch
- Overhead Triceps Stretch Side Angle
- Parallel Arm Shoulder Stretch
- Pec Deck
- Pike Jacks Feet Kicking in and Out
- Plate Deficit Lunge
- Pyramid Pose - Parsvottanasana
- Reaching Up Shoulder Stretch
- Rear Delt Flyes (Dynaband)
- Rear Deltoid Fly Cable Resistance Band
- Rear Deltoid Stretch
- Resistance Band Lying Bent Knee Raise
- Resistance Band Lying Leg Raise
- Resistance Band Squat Jump
- Reverse Cable Woodchop
- Reverse Shoulder Stretch
- Revolved Side Angle Pose with Prayer Hands Beginner
- Rising Stomach Stretch
- Rowing - Stationary
- Runners Lunge
- Running - Treadmill
- Scapular Retraction
- Seated Dumbbell Rear Delt Flyes
- Seated Dumbbell Rear Delt Flyes Overhand Grip
- Seated Shoulder Flexor Depressor Retractor Stretch
- Shoulder Circles
- Single Arm Cable Crossover
- Single Arm Cable Curls Handle
- Single Arm Dumbbell Tricep Extensions
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm Incline Dumbbell Chest Press
- Single Arm on Wall Side Biceps Stretch
- Single Arm Palm Down on Wall Biceps Stretch
- Single Arm Seated Dumbbell Shoulder Press
- Single Arm Seated Dumbbell Shoulder Press Neutral Grip
- Single Arm Standing Dumbbell Shoulder Press
- Skipping
- Smith Machine Narrow Stance Heels Elevated Squats
- Standing Barbell Twist|seated-barbell-twist
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Single Arm Dumbbell Front Raises
- Standing Single Arm Overhead Tricep Extension
- Standing Tricep Stretch
- Star Crunches
- Suspension Trainer with Grips Front Raise
- Suspension Trainer with Grips Hanging Knees to Elbows
- Suspension Trainer with Grips Reverse Ab Rollout
- The Wall Ball
- Triceps Light Stretch
- Walking - Treadmill
- Wide-Stance Barbell Squat
- Zottman Curls Resistance Band Simultaneous
Recomp workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Recomp36 sessions · 216 main slots View group
- Quadriceps: 54 main slots
- Chest: 48 main slots
- Abdominals: 30 main slots
- Shoulders: 28 main slots
- Full Body: 19 main slots
- Biceps: 15 main slots
- Triceps: 10 main slots
- Obliques: 6 main slots
- Glutes: 2 main slots
- Middle Back: 2 main slots
- Lats: 1 main slots
- Hamstrings: 1 main slots
WORKOUT ANIMATIONAlternate Front Kick in Place
- Alternate Front Kick in Place
- Balloon Drill
- Band Squat Row
- Body Throw
- Bodyweight Knee Thrust
36 workouts
- Recomp — Week 1 Day 1 (Advanced)
- Recomp — Week 1 Day 1 (Beginner)
- Recomp — Week 1 Day 1 (Intermediate)
- Recomp — Week 1 Day 2 (Advanced)
- Recomp — Week 1 Day 2 (Beginner)
- Recomp — Week 1 Day 2 (Intermediate)
- Recomp — Week 1 Day 3 (Advanced)
- Recomp — Week 1 Day 3 (Beginner)
- Recomp — Week 1 Day 3 (Intermediate)
- Recomp — Week 2 Day 1 (Advanced)
- Recomp — Week 2 Day 1 (Beginner)
- Recomp — Week 2 Day 1 (Intermediate)
- Recomp — Week 2 Day 2 (Advanced)
- Recomp — Week 2 Day 2 (Beginner)
- Recomp — Week 2 Day 2 (Intermediate)
- Recomp — Week 2 Day 3 (Advanced)
- Recomp — Week 2 Day 3 (Beginner)
- Recomp — Week 2 Day 3 (Intermediate)
- Recomp — Week 3 Day 1 (Advanced)
- Recomp — Week 3 Day 1 (Beginner)
- Recomp — Week 3 Day 1 (Intermediate)
- Recomp — Week 3 Day 2 (Advanced)
- Recomp — Week 3 Day 2 (Beginner)
- Recomp — Week 3 Day 2 (Intermediate)
- Recomp — Week 3 Day 3 (Advanced)
- Recomp — Week 3 Day 3 (Beginner)
- Recomp — Week 3 Day 3 (Intermediate)
- Recomp — Week 4 Day 1 (Advanced)
- Recomp — Week 4 Day 1 (Beginner)
- Recomp — Week 4 Day 1 (Intermediate)
- Recomp — Week 4 Day 2 (Advanced)
- Recomp — Week 4 Day 2 (Beginner)
- Recomp — Week 4 Day 2 (Intermediate)
- Recomp — Week 4 Day 3 (Advanced)
- Recomp — Week 4 Day 3 (Beginner)
- Recomp — Week 4 Day 3 (Intermediate)
What is in the block
Every session in Recomp, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 25 sets
- Week 1 · Day 26 exercises · 25 sets
- Week 1 · Day 36 exercises · 25 sets
- Week 2 · Day 16 exercises · 25 sets
- Week 2 · Day 26 exercises · 25 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 3 · Day 16 exercises · 29 sets
- Week 3 · Day 26 exercises · 30 sets
- Week 3 · Day 36 exercises · 29 sets
- Week 4 · Day 16 exercises · 29 sets
- Week 4 · Day 26 exercises · 29 sets
- Week 4 · Day 36 exercises · 29 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 25 sets
- Week 1 · Day 26 exercises · 25 sets
- Week 1 · Day 36 exercises · 25 sets
- Week 2 · Day 16 exercises · 25 sets
- Week 2 · Day 26 exercises · 25 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 3 · Day 16 exercises · 29 sets
- Week 3 · Day 26 exercises · 29 sets
- Week 3 · Day 36 exercises · 29 sets
- Week 4 · Day 16 exercises · 29 sets
- Week 4 · Day 26 exercises · 29 sets
- Week 4 · Day 36 exercises · 29 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 29 sets
- Week 1 · Day 26 exercises · 29 sets
- Week 1 · Day 36 exercises · 29 sets
- Week 2 · Day 16 exercises · 29 sets
- Week 2 · Day 26 exercises · 29 sets
- Week 2 · Day 36 exercises · 29 sets
- Week 3 · Day 16 exercises · 29 sets
- Week 3 · Day 26 exercises · 30 sets
- Week 3 · Day 36 exercises · 29 sets
- Week 4 · Day 16 exercises · 29 sets
- Week 4 · Day 26 exercises · 29 sets
- Week 4 · Day 36 exercises · 29 sets
What this block is
Recomp runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Goal tier
Start from what you want to happen and work backwards.
Browse another tier
Want recomp built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Goal tier · the whole library.